When you feel yourself getting upset during a conflict with your partner, it can be helpful to take a step back and take a break. This doesn’t mean you’re giving up or avoiding the issue, but rather giving yourself time to calm down, think clearly, and approach the situation with a fresh perspective. Agree on a time limit for the time out and make sure to come back to the conversation after that time has passed.

During the time out, use relaxation techniques like deep breathing, meditation, or exercise to help calm your mind and body. Think about what triggered your emotional reaction and reflect on why it bothered you. Write down your thoughts and emotions in a journal. This can help you gain clarity and insight into your feelings.

Once you’ve taken some time to yourself, communicate with your partner in a calm and constructive manner. Use “I” statements to express how you feel and avoid blaming or criticizing your partner. Listen actively to your partner’s perspective and try to understand where they are coming from. This can help foster empathy and create a safe space for both of you to share your thoughts and feelings.

When discussing the issue again, focus on finding a solution rather than assigning blame. Brainstorm together and come up with a plan that works for both of you. Remember that it’s okay to disagree, but ultimately the goal is to find common ground and move forward together.